How to Heal Your Gut Naturally: Best Natural Cures for Your Gut Biome

Our gut health can be a window into overall health. However, gut health encompasses more than just diet. Natural gut healing involves specific dietary changes and lifestyle modifications that restore balance to your digestive system. Scientific research shows that a healthy gut microbiome helps digest food, produce vitamins, and protect against harmful pathogens – making natural gut healing methods essential for improving whole-body health.

Why Is the Gut Microbiome Important?

When we talk about gut health, we’re really talking about the gut microbiome- the ecosystem of microorganisms (including bacteria, viruses, and fungi) that live in the digestive tract.

We often perceive any bacteria as harmful, but many gut bacteria benefit and are even essential to our health. Research links diversity in the gut flora to a lower risk of chronic conditions like diabetes, psoriatic arthritis, and inflammatory bowel disease.

It’s already understood that the gut is essential for breaking down food to use for energy.

However, new research highlights the importance of the gut microbiome and its influence on the gut-brain axis, which is the complex communication network between the brain and gut. The gut microbiome is shown to have connections to:

• digestion
• type 2 diabetes
• the immune system
• mental health
• autoimmune diseases
• GI disorders like irritable bowel syndrome and inflammatory bowel disease
• cardiovascular disease
• cancer
• sleep

Emerging research suggests that a healthy diversity in the gut flora is associated with better overall health. Maintaining a healthy gut microbiome through a diet high in fiber and micronutrients, while reducing processed and high-sugar foods, can significantly improve gut health.

Signs of an Unhealthy Gut

The brain and gut are in constant communication with each other, and your gut health can drastically impact your mood (and vice versa). This is why bad news can feel “gut-wrenching” and a crush can give you “butterflies in your stomach.”

Because the gut influences so many functions, signs of an unhealthy gut can be broad and varied. They can appear in areas that you wouldn’t associate with digestion, like your nervous system or mental health. Some signs that you may have an unhealthy gut include: poor gut health can lead to fatigue, digestive issues, and skin conditions, affecting overall wellbeing.

Physical Symptoms of an Unhealthy Gut

Digestive issues often signal an imbalanced gut microbiome. Common signs include:

• Frequent bloating, gas, or stomach pain
• Irregular bowel movements or constipation
• Unintentional weight changes
• Constant fatigue or sleep problems
• Skin irritations or unexplained rashes
• Food intolerances or sensitivities
• Frequent headaches or brain fog

Mental Health Connections to Gut Imbalance

Your gut health directly influences your mental wellbeing. People with gut imbalances often experience:

• Increased anxiety or depression
• Mood swings
• Difficulty concentrating
• Poor stress response
• Sleep disturbances

How to Heal Your Gut Naturally

Read how to heal your gut naturally, improve gut health, and restore a healthy variety in your gut flora.

1. Examine your Diet

Chances are your diet may be contributing to an unhealthy gut. Research shows that highly processed, sugary foods can reduce the diversity of the gut microbiome and promote the growth of bad bacteria in the gut. On the other hand, fiber promotes the growth of good bacteria in the gut. Reducing sugary and processed foods in your diet and replacing them with high-fiber foods—such as beans, lentils, berries, whole grains, nuts, and leafy greens—can help restore balance in the gut flora. Including fermented foods like sauerkraut and kombucha can also positively influence gut health by improving the gut microbiome.

2. Increase Water Intake

Drinking enough water can support your overall gut health and encourage a healthy diversity of bacteria in the gut. One study found that people who drank more water had fewer bacteria that cause GI infections than people who drank less. Aim to drink half your body weight in ounces of water each day. Proper hydration can also help manage chronic inflammation, which is crucial for maintaining gut health and preventing conditions like leaky gut syndrome and Gaucher disease.

3. Add Probiotics and Fermented Foods to Your Diet

Probiotics are the “good” bacteria that already exist in your body. However, you can add probiotics into your diet through food to help restore an unbalanced gut flora. Foods that naturally contain pre- and probiotics include:

• Yogurt
• Kefir
• Sauerkraut
• Kimchi
• Natto
• Miso
• Tempeh
• Kombucha

Probiotic supplements are also widely available at grocery and drug stores. These supplements often contain probiotic strains Lactobacillus, Bifidobacterium, and Saccharomyces. Maintaining a healthy gut through probiotics can alleviate digestive discomfort and prevent chronic issues.

4. Manage Stress Levels

Thanks to the gut-brain axis, chronic stress can disrupt your overall gut health. Ways to lower stress levels and improve your gut health include: Increased stress can also contribute to leaky gut, a condition where the gut lining becomes more permeable, leading to inflammation and various health problems.

• Practicing mindfulness: Mindfulness is a powerful tool to reduce stress quickly and find your center. When you feel stressed, take a moment to use your five senses and consciously take in your surroundings. Doing so can help you get back to and appreciate the present. There are also websites and apps that provide guided meditations and mindfulness practices.
• Exercising regularly
• Making time to see family or friends
• Meditating
• Limiting alcohol intake

5. Get Enough Sleep

Sleep and the gut are a two way street. Research finds that poor sleep quality disrupts the gut biome while an imbalanced gut biome can hinder sleepy quality. Getting the recommended 7-8 hours of sleep each night can support both your gut and overall health. Adequate sleep also plays a crucial role in maintaining the integrity of the gut lining, which helps prevent leaky gut syndrome and chronic inflammation. You can improve your sleep quality by:

• Going to bed and waking up at same time each night
• Keeping your bedroom dark and at a cool temperature
• Limiting daytime naps
• Limiting screens at least 30 minutes before bedtime
• Avoiding large meals and alcohol before bedtime
• Avoiding caffeine in the afternoon or evening

6. Check for Food Intolerances

It’s important to rule out underlying health conditions when addressing an imbalanced gut microbiome. Many symptoms of an unhealthy gut, such as bloating, diarrhea, constipation, abdominal pain, nausea, or vomiting, can overlap with food intolerance symptoms.

If you experience these issues after eating specific foods, an elimination diet might be helpful. By temporarily removing suspected trigger foods and then gradually reintroducing them, you may be able to identify the source of your symptoms.

Working with a dietitian can make this process easier and more effective, ensuring you meet your nutritional needs while identifying triggers. A dietitian can also help personalize your diet to support gut health and improve digestion. Additionally, focusing on digestive health is crucial as it plays a significant role in nutrient absorption and overall well-being.

7. Eat Foods that Promote Gut Health

Your gut health affects everything from your immune system to your mental well-being, making it a crucial focus for overall wellness. A healthy gut microbiome can improve digestion, boost energy levels, and even enhance your mood, so choosing the right foods to support gut health is essential for maintaining this delicate balance.

Fermented foods are powerhouses for gut health, introducing beneficial probiotics to your digestive system. Including foods like kimchi, sauerkraut, and yogurt in your daily diet helps strengthen your gut barrier and supports optimal nutrient absorption.

Here are key foods that can boost your gut health:

• Probiotic-Rich Foods: Natural yogurt, kefir, and kombucha contain live beneficial bacteria that support your digestive system. Regular consumption helps maintain a diverse and healthy gut microbiome.
• Prebiotic Foods: Bananas, garlic, and onions provide the fiber that feeds good bacteria in your gut. These prebiotic foods are essential for maintaining a thriving gut ecosystem.
• Fiber-Rich Foods: Whole grains, legumes, and vegetables provide the dietary fiber needed for healthy digestion. They help maintain regular bowel movements and support the growth of beneficial gut bacteria.
• Anti-Inflammatory Foods: Fatty fish, olive oil, and leafy greens help reduce gut inflammation. Including these foods regularly can improve digestive comfort and overall gut function.

In addition to adding foods that support your gut microbiome, you should also consider removing foods that can further damage it. Foods to avoid include:

• Ultra-processed foods
• Added sugars
• Artificial sweeteners
• Excessive alcohol
• Refined carbohydrates

Including these gut-healthy foods in your diet can lead to noticeable improvements in your digestive health and overall well-being. Start by adding small portions of new foods gradually, allowing your system time to adjust. For the best results, aim to include a variety of these beneficial foods in your daily meals.

The Role of Fermented Foods

Fermented foods provide natural probiotics that support gut health. These foods undergo a process where beneficial bacteria break down sugars, creating natural preservatives and beneficial compounds. Regular consumption of fermented foods helps maintain a healthy balance of gut bacteria.

Including a variety of fermented foods in your diet provides different strains of beneficial bacteria. Start with small portions and gradually increase intake to avoid digestive discomfort. Aim to include at least one serving of fermented foods daily.

Supplements and Natural Remedies to Boost Gut Health

Supplement Type	Benefits	Recommended Use
Probiotics	Restore beneficial bacteria	Daily with meals
Prebiotics	Feed good bacteria	Daily with probiotics
Collagen	Supports gut lining	1-2 servings daily
Bone Broth	Provides healing compounds	1 cup daily
L-Glutamine	Repairs intestinal tissue	As directed

Lifestyle Factors That Impact Gut Health

Daily habits significantly impact your gut microbiome health. Managing stress proves essential for maintaining healthy digestion. Regular exercise promotes beneficial bacterial growth and supports proper gut function. Quality sleep allows your digestive system to repair and regenerate.

Staying hydrated helps maintain the mucus lining of the intestines and supports regular bowel movements. Aim to drink half your body weight in ounces of water daily. Reduce caffeine and alcohol intake, which can disrupt gut bacteria balance.

Creating Your Gut-Healing Plan

Start your healing journey with these steps:

• Begin by removing inflammatory foods
• Add one new probiotic food weekly
• Increase water intake gradually
• Establish regular meal times
• Start a stress management practice
• Get 7-8 hours of sleep nightly
• Move your body daily
• Track your symptoms and progress

Heal Your Gut Naturally with a Remote Dietitian

The gut microbiome affects our health more than we think. If you are experiencing digestive discomfort (bloating, constipation, gas, diarrhea, or heartburn), fatigue, sleep problems, and frequent illness, an unhealthy gut may be the cause. Adjusting your diet, managing stress levels, drinking enough water, and sleeping well can help restore gut flora balance.

Speaking with a dietitian can also help. At Dietitian Live, our licensed dietitians can help you navigate your symptoms and create an eating plan that promotes a diverse gut microbiome. A well-balanced diet is crucial for maintaining a healthy gut microbiome, which can significantly improve your overall health. Book an appointment for improved gut health today!